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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push ups, 8 ring rows, 8 spiderman lunges (4 per side), Then…

3 sets of 4 with an empty bar: straight legged deadlifts, hang squat clean, thruster

Mobility/Activation/Prehab: Hip


Clean Pull

A1.) Clean Pull – 7 sets of 2 reps, same weight across, 90-100% of clean.


Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, progression, or db bench press – 7 sets of 5 reps, same challenge with all sets.


“Fox on the Run” (Time)

For Time. 7 Rounds

10 Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb)

10 Kipping Pull-ups (Health: 10 jumping pull ups)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).


Metcon (Time)

4 Rounds for Time : 15 burpees, 15 Russian kb swings.


3 sets of 15 single arm db bench press in a super set with 15 banded good mornings.